RC 861 
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Class _SSS6Z 

Book 175— 



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COPYRIGHT DEPOSITV 



THE 

HERR WIPFLER 

1/ 

SYSTEM 



FOR 

REGAINING 

AND 

MAINTAINING 
DIGESTIVE 
STRENGTH 




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PUBLISHED BY 

HERR MECHAL WILHELM WIPFLER 

CITY BUILDING. ELMIRA, N. Y. 



\M5 



Copyright 1913 
By Author 



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CONTENTS 

Bathing 36 

Bowel Training 31 

Bowel Agitation 32 

Bowel Massage . . 33 

Bread and Crackers 23 

Cereals 20 

Dairy Products 13 

Deep Breathing 33 

Diet 9 

Drinks, etc 26 

Exercise 39 

Exercise Illustrations 41 

Fish 13 

Fruits and Nuts 18 

Meats 12 

Miscellaneous 25 

Pastry, Cakes, etc. 24 

Recipes 29 

Sleeping 38 

Synopsis 62 

Vegetables ..... 14 

Walking 35 

When and How to Eat 28 



FOEEWOED 

" The secret of success is constancy to purpose." 

— Disraeli. 

In offering you this book, I do so with the firm belief that the in- 
structions contained herein will quickly cure you of Constipation. In 
doing that, a firm foundation for complete health will be built and the 
many kindred torments due to Constipation should gradually disappear. 
At the outset, I desire to remind you of several important things which 
should be impressed upon you before you begin my treatment. 

The age of miracles is over — neither you nor I can produce them. 
You can neither wish nor think nor pray yourself well. A cure may be 
had only from doing certain correct things. I will tell you just what 
things to do, and when and how to do them. You must follow every one 
of my instructions if you honestly desire the benefits which I promise you. 
Unless you do that, you are not keeping faith with me or with yourself. 
If you fail to observe the simple rules which I lay down, then you will 
fail to derive the health which I can provide and which you are en- 
titled to. 

A lost screw from the mightiest machine will disable that machine 
and make it useless until the lost part has been restored. So with any 
cure — to be successful, it must have all its ' ' screws. ' ' There is nothing 
included in my treatment but what is highly essential. Everything else 
has been eliminated. It has been made purposely simple and brief in 
order that you may have no difficulty in obeying my demands. There 
is a good reason for each demand ; a corresponding reward for fulfilling 
these demands. 

Nothing unnatural or unfair is required of you. There is no reason 
why each command can not be obeyed ; no reason why you should not 
enjoy the performance of these pleasant tasks. Your cure lies entirely 
with you. If you will do everything required of you, then a cure is as- 
sured. If you will not do these things, then a cure is doubtful. It may 
be necessary for you to make a few minor sacrifices, but health is surely 
worth the effort. You will go far out of your way to bring a business 
or pleasure deal to a successful issue ; you should be willing to go as far 
or farther to bring health to your diseased body. 

You should hold your body sacred. The body feeds the mind, that 
great organ which raises man above the beasts. It was created by God 
in His image and likeness and it is the house of the soul. A healthy body 
nourishes a clean, healthy mind. A healthy mind will create success, 
Your first duty then is to produce a healthy body. Constipation is the 
direct opposite of health and the forerunner of disease. To remove 
this torment, you must faithfully perform the few simple acts which I 
am about to describe. 

vii 



viii FOREWORD 

Patience and determination are the key-notes of success. You do not 
" run down" in a day; neither must you expect to build up in that space, 
of time. Besides, it is always easier to tear down than it is to build up. 
The most ignorant laborers can quickly raze a building, but it required 
skilled mechanics much time to erect it. So with your body. Careless- 
ness, abuse or misfortune can readily pull it down, but it requires time, 
patience and skill to rebuild it. 

Every person is the architect of his own fortunes. . You are what 
you made yourself; you can be what you choose to make yourself. If 
you have laid the cornerstone of poor health by neglecting to recognize 
the dangers of those early attacks of acute Constipation, now is the time 
to correct that big mistake. To do so intelligently and positively, you 
must obey the instructions in this book. A permanent cure can be had 
in no other way, for no other method can reestablish the conditions 
which Nature demands. Natural means are required to produce natural 
conditions. Unnatural means produce unnatural conditions, and ulti- 
mate harm. 

The primary aim of my treatment is to cure Constipation. I offer it 
to you and you accept it for that purpose alone. If I cure you of this 
disease, then I have accomplished all which I promise. However, I 
will also give you many valuable suggestions for removing some of the 
disorders which are most closely allied to Constipation. I merely in- 
clude these other instructions for your convenience and benefit. They 
are all natural aids and must therefore produce good. No harm can 
come from this treatment for it teaches natural laws and renews natural 
requirements. 

All instructions are plain and simple ; exercises few and easy ; direc- 
tions clear and concise. The entire course has been arranged to give 
most complete pleasure and benefit. I ask but little of your time, but I 
hope for much of your determination. You are not asked to make big 
sacrifices; just be natural and rational. Train your will to sanction 
right living and determine to remain faithful to the teachings of this 
course. Do this for a couple of weeks and the vast improvement in your 
health will supply the enthusiasm necessary for a complete cure. 

That you may succeed in taking out all the good stored in the fol- 
lowing simple instructions is the sincere wish of 

Your friend, 

The Author. 



DIET 

When the human body is in a state of health, it contains in right 
proportions all of the elements of which it is composed. A proper diet 
perfectly digested will keep the body supplied with all the ingredients 
which it requires. On the other hand, improper diet and imperfect di- 
gestion will produce in the body a lack of some essential element. This 
lack, if long continued, will lead to disease. Thus disease always indi- 
cates the lack of something or some things. To cure the disease, the 
elements which are lacking must first be introduced into the body in 
such form that the blood may take from them everything which is needed. 

Every particle of the body is produced from the blood. The blood 
itself is drawn from the food which we eat. When the diet is at fault, 
then the blood can not be properly supplied with all the elements which 
it needs. People may have splendid appetites and may satisfy the last 
notch of those appetites and still have starved blood. They merely 
introduce into the body a surplus of some of the essential elements but 
leave a shortage of others. The value of a well-balanced diet is there- 
fore apparent even in health. In disease it is even more important, for 
you must not only supply the necessary elements of repair but you must 
also exclude those elements which increase the burdens of the diseased 
organs. 

Constipation is an indication of disease. Proper repair materials 
must therefore be supplied and all harmful materials must be excluded. 
In caring for this disease, diet becomes an all-important feature since 
food is all which enters the bowels. Indigestion and Constipation are 
closely related. Therefore the diet must not be a burden to the diges- 
tion. The laxative mucus must be supplied. Therefore the foods which 
create this needed fluid must be eaten. The bowels depend much upon 
muscular and nerve force for healthy action. Therefore the elements 
which sustain such action must be found. Diet then is the first essential 
in the work of regaining bowel health. 

The diet rules which are to follow have been chosen after much 
careful study and experiment. Common, everyday foods have been 
taken in these food value deductions. You will therefore have no trouble 
in following my rules for they represent no hardships, inconveniences 
or unusual expense. When I tell you to eat of a certain food, I want 
you to do it. That food has been chosen because of some definite value 
to you in the disease which you desire to overcome. When I tell you 
to abstain from a certain food you must deny yourself of it. This de- 
mand is made because the food mentioned will act counter to the re- 
quirements of bowel health. One ill-chosen meal or dish will undo the 
work of weeks by re-clogging the bowels. The bowels will suffer a re- 
lapse and a permanent cure will be delayed. 

I will not plan every meal for you and tell you that you must eat 

9 



10 FACTS FOR RIGHT LIVING 

this food to-day and that one to-morrow. I will not tell yon how much 
to eat. I will not tell yon how long to chew yonr foods. There is 
nothing uninteresting or fussy about my demands, I simply give mi- 
nute food rules and show you just why you should obey them. If I for- 
bid the use of some harmful food, I will give you a better substitute. I do 
not want you to starve yourself — you are doing that now. I want you 
to introduce every needed element into your body, but I also demand 
that you exclude those elements which further the damaging interests 
of Constipation. The first main cause of Constipation can not be re- 
moved unless the diet instructions contained in this book are strictly 
followed. 

The composition and consistency of the food mass in the stomach and 
bowels is either acceptable to those organs or otherwise, according to 
whether you choose proper or improper kinds and amounts of food and 
drink. Too refined or too coarse foods should equally be avoided. One 
contains so much indigestible matter that it hardens and clogs in the 
bowels. The other contains insufficient residue to permit the bowels of 
normal action. Animal food favors natural bowel action better than a 
diet of bread alone. An exclusive diet of vegetables produces irritation 
of the bowels, for much of their mass is dumped into the intestines in an 
indigestible condition. A proper combination of animal and vegetable 
foods in proper amounts is best adapted to the wants of Nature. Such 
a combination is best taken care of by the organs of digestion, assimila- 
tion and exudation. 

It seems that the body exudes nearly as much matter as it takes in. 
As regards volume, this is practically true. In all foods there is a 
large amount of indigestible matter which Nature purposely designed 
for mere refuse. This excrement has a definite value and is a big aid 
to the bowels in performing their proper functions. It not only gives the 
bowel muscles something to contract against, but it also absorbs harm- 
ful gases and holds the poisons and disease germs until they are car- 
ried from the body. When the bowels are not sufficiently supplied with 
refuse or unassimilated matter, they are unable to move the mass along 
because there is nothing for them to squeeze hold of. We have a fine 
proof of this in the bowels of an infant. When a child is on a very weak 
diet of liquids, there is always a tendency towards Constipation. This is 
due entirely to the small amount of residue remaining in the bowels. 
However, as soon as solid food is introduced, this trouble generally disap- 
pears. The amount as well as the composition and consistency of food 
is therefore very important. 

For people in health, there are only two rules which they have to 
follow in observing diet regulations. The first is to choose the foods 
which " agree " with them, and avoid those which they can not digest 
and assimilate without harm. The second rule is to use only the kinds 



FACTS FOR RIGHT LIVING 11 

and amounts of food which will supply all the nutriment which the 
body needs. They are easily guided in their selection since a perfectly 
healthy stomach, in conjunction with a well employed body and mind, 
will require but few food restrictions. In a healthy body, most things 
are easily digested and made assimilable. Such a body is easily guided 
by instinct, taste and experience. When acquired appetites overrule 
natural instincts and we neglect the teachings of experience, then we 
destroy the rule of natural food selection and some disorder arises. 
Constipation indicates this and the sufferer from this disease must be. 
guided by his reason alone. The dictates of the palate will no longer 
suffice. Fixed diet rules must be provided and obeyed. 

The chemical substances of which the body is composed are very 
similar to those contained in the foods which nourish it. About twenty 
elements are to be found in the body such as oxygen, hydrogen, nitro- 
gen, carbon, calcium, phosphorus, sulphur, etc. These elements are com- 
bined so as to form a great variety of compounds. These compounds 
may be classed as protein, fats, carbohydrates, mineral matter and wa- 
ter. The functions of these compounds in the food are to repair the 
tissues of the body and to supply it with heat and muscular energy. 
The muscular worker requires an excess of fats, sugars and starches as 
well as protein. The sedentary worker requires few fats and carbohy- 
drates. Constipation is chiefly found amongst the latter class and the 
diet rules in this book are directed chiefly towards that class. These 
rules will benefit the Constipation sufferer of any class of people but 
they aim particularly at increasing the personal efficiency of the seden- 
tary worker. 

Instead of treating the different foods under their technical divi- 
sions and subdivisions, I will make ten common groups and treat each in 
a plain, easily understood manner. I will take practically every ordi- 
nary food and show why it is beneficial or harmful to bowel health. I 
will go into the matter of preparation of these foods. I will provide 
rules to govern the amounts to be taken. I will tell you the best times 
to eat of this food and that. Finally, I will provide you with the rec- 
ipes of foods which are of particular value in supplying bowel neces- 
sities. In this way the entire diet field will be perfectly covered and you 
can make no mistake nor fail to derive all of the benefits which this 
schedule provides. 

Constipation is so often complicated with dyspepsia and indiges- 
tion that many of the desired results of this treatment must be sought 
through proper dietetic regulations. Obedience to the following diet 
rules will hasten the fulfillment of your desires and permit you to take 
the longest step towards that physical condition which you so sincerely 
hope for. 



12 FACTS FOR RIGHT LIVING 

MEATS 

Food can naturally be divided into two classes — animal and vege- 
table foods. Animal foods, especially meats, are rich in fats and pro- 
tein. Vegetable foods contain large amounts of sugar, starch, woody 
fiber, etc. The value of meat as a food depends upon the presence of 
protein and fat. The protein is found in the lean muscular tissues of the 
meat. The fat is partly stored in quantities so large as to be easily seen 
and partly distributed in small quantities between the fibers of the 
flesh. 

The compounds contained in animal foods are much the same as 
those contained in our bodies.. They therefore require but little change 
before they are prepared for use in the body. This property of meat 
makes it easily digested and assimilated, and it is thus favorable to na- 
tural bowel action. 

The fat is harder to digest than the lean, as it requires a greater 
chemical change. This reduction takes place with the starches in the 
intestines where the pancreatic juice and bile are secreted. In order to 
relieve the intestinal organs of this burden, the bowel sufferer must 
eliminate undue amounts of fats and oils. True, the body requires both 
fat and oil, but you will receive all that is necessary from lean meats, 
butter, cream, cheese, nuts, etc. No flesh is so lean as not to contain 
some portion of fat ; even dried beef will contain from three to five per 
cent, of it. 

Fresh and salt pork, bacon and ham are too rich in fats and should 
not be eaten. Broilers, rabbit, and veal contain too little fat and should 
not be eaten. The best meats are beef, mutton, lamb and all fowl. 

Roasted meats are most completely digested ; raw meats are most eas- 
ily digested. Meat which has been roasted rare is therefore best adapted 
to stomach and bowel health. The roasting should be continued only 
until the tissues have been softened and partly loosened. This operation 
will also kill parasites and render all organisms harmless. Boiled meats 
can be eaten if desired; also broiled meats. No fried meats should ever 
be eaten. This method of preparation requires the use of fats and 
greases, and the foods thus prepared are rendered indigestible and con- 
stipating. 

Meat taken once a day is plenty for the average person of sedentary 
occupations and habits. It should be eaten in the evening after the la- 
bors of the day have created its need. The appetite should regulate 
the amount required. 

Avoid all smoked, salt and dried meats. Eat no pork, veal, rabbit, 
liver or kidneys. Eat no sausage or canned meats ; no fried meats ; no 
pickled tongue, pigs' feet, etc. Cold meats are more or less indigestible, 
while hash should never be eaten. Meat extracts such as beef tea, beef 



FACTS FOR RIGHT LIVING 13 

extracts and beef cubes are merely nitrogenous extractions or meat bases. 
They contain little food value but are highly stimulating. They may 
be used if desired. 

PISH 

Fish is very valuable and it ranks high as a brainy or vital food. 
When properly prepared, fish is easily digested and assimilated. Some 
fish are rich in natural oils while others are deficient in this respect. 
The white-meated fish are usually less oily than other fish and they are 
therefore most easily digested. Few restrictions may be mentioned in 
connection with this staple diet. 

The best fish for your needs are cod, halibut, mackerel, perch, shad, 
trout, bass and white fish. Avoid salt and smoked fish, eels, and all 
canned fish like sardines, salmon, tuna, etc. 

Fish steaks should be slowly broiled. Whole fish should be baked 
and served with lemon. Fish may also be boiled and made into salads, 
using mayonnaise dressing, or it may be creamed. Never eat fried fish. 

Oysters and clams may be eaten when desired. They are best raw 
when taken with lemon juice. They may also be stewed. Steamed 
clams are very hard to digest and should never be eaten. Clam chowder 
is also indigestible with many persons. The juice from steamed clams is 
valuable, as well as clam bouillon. 

Lobsters, crabs and shrimp in moderate amounts may be eaten in 
either of the usual forms of their preparation. Fish generally takes 
the place of meat and should be eaten in the evening under the guidance 
of appetite and experience. 

DAIEY PEODUCTS 

Dairy products have always been regarded for their high food values. 
However, some of these products are not very well adapted to the needs 
of the Constipation patient. 

Butter consists of about eighty-five per cent, of fat. The other 
fifteen per cent, is made up of water, ash and protein. This fat is more 
easily digested than the meat fats. The amount normally used will not 
overburden the digestion and its use is permitted in all cases. 

Cream is higher in fats than carbohydrates and may be used when- 
ever desired. Whipped cream is especially valuable with some fruits, 
gelatins, fruit Salads, custards, chocolate and cocoa. Coffee cream may 
be drunk or eaten with prepared breakfast and other foods. 

Whole milk is higher in carbohydrates than fat and is generally 
known to be constipating. Little or no milk should be drunk, but fre- 
quently physicians prescribe its use. In this case, it should be diluted 



14 FACTS FOR RIGHT LIVING 

one-third with boiling water and slowly sipped before the meals. Boiled 
milk is very constipating but valuable with toast in diarrhoea. Skim 
and buttermilk consist chiefly of water, carbohydrates and protein. 
Small amounts are permitted. Condensed milk is very high in carbohy^ 
drates. It should never take the place of cream unless fresh cream is un- 
available. Malted milks are very valuable and have a definite bowel 
value. They should be substituted frequently for tea, coffee and cocoa. 

Cheese has a high protein and fat value. It is a very nourishing 
food but it is not well adapted to weak digestions. You should avoid 
all hard, firm and spongy cheeses like cream, sweitzer, cheddar, brick, 
limburger, etc. The soft cheeses may be eaten, especially cottage, cam- 
membert, neufchatel, pimiento, snappy, etc. 

Eggs make excellent articles of food for they are very nutritious 
and easily digested when properly prepared. Even very young infants 
have little difficulty in digesting the whites of raw or coddled eggs. 
The yolk is rich in fat while the white yields much protein. Eggs make 
a splendid morning food but they may be taken at any regular meal time. 
Raw eggs are most easily digested. They should be well beaten and 
taken with equal parts of milk and cream, but no liquor or nutmeg. 
Two or three minute boiled eggs and poached eggs are also very whole- 
some and digestible and should be eaten with a little butter and salt but 
no pepper. Never eat hard boiled, fried or egg omelet. Scrambled 
eggs may be eaten if desired. 

Honey is a natural laxative and should be eaten often. Be careful 
not to eat any of the waxy comb for it can not be digested. Strained 
honey is therefore best. It may be eaten on bread, corn cakes, etc., or 
with cooked fruits as a sweetener. 

VEGETABLES 

Meats produce muscle and heat while vegetables produce energy. 
The latter food is therefore very essential to the brain and sedentary 
worker. In Constipation, it is especially valuable for the ingredients of 
bowel action and repair are contained chiefly in vegetables and fruits. 
Vegetables are mainly composed of water, carbohydrates and organic 
salts with small portions of protein and fat. They should therefore be 
eaten with foods which are higher in the two last named essentials such 
as meat, eggs, butter, etc. 

Vegetables require much chemical change before they can be as- 
similated and are less easily and readily digested than animal foods, 
The nutrients of vegetable foods are often enclosed in woody walled cells 
which resist the action of the digestive fluids. Those vegetables which 
contain most woody fiber should therefore be avoided. Some vegetables 
can and should be eaten raw but most of them require careful, thorough 



FACTS FOR RIGHT LIVING 15 

cooking before they are acceptable to the organs of digestion and assimir 
lation. All vegetables should be crisp and firm when put to cook. If a 
vegetable has lost its firmness, it should be soaked in very cold water 
until the crispness has been restored. All vegetables which are to be 
cooked must be put in boiling water and the water made to boil again 
as quickly as possible. Never place vegetables upon the stove in cold 
water and let them come to a boil. Vegetables must be cooked until the 
fruit is soft but still firm. Further cooking will injure it. When cook- 
ing vegetables, the cover of the stewpan should be drawn to one side. 
This will permit the volatile bodies to pass off in the steam. 

Vegetables may be divided into several classes. These are cereals, 
legumes, tubers, roots, bulbs, and herbaceous vegetables and vegetable 
fruits and flowers. The cereals and fruits will be treated in separate 
chapters and vegetables proper in this one. 

LEGUMES are usually in the shape of a pod. Those mainly used 
are beans, peas, cowpeas and lentils. The fruit should be eaten while 
still green, tender and unripe. Green beans and peas, when removed 
from the pod, should be cooked gently — just simmer. When the whole 
pod is taken, as with butter and string beans, they should be quickly 
and violently boiled. A small piece of soda added to the water will 
render them more tender. Season with salt and butter. The dried 
legume seeds are too rich in carbohydrates for ready digestion and should 
not be eaten. This applies to all dried beans, peas, cowpeas, etc. 
Canned green peas, butter beans, succotash, etc., may be used when 
fresh vegetables are out of season. 

TUBERS most familiarly known are white potatoes, sweet potatoes 
and artichokes. These vegetables are composed chiefly of the carbo- 
hydrates and water. They form an important part of the present-day 
diet but no vegetable is so frequently abused and carelessly cooked. 
Tubers are digestible or indigestible — beneficial or harmful — according 
to whether they, are properly or improperly prepared. 

The best way to cook potatoes is to bake them in a hot oven. The 
starch granules must be steamed until they burst. There is just enough 
moisture in the potato to accomplish this perfectly. Potatoes are al- 
ways light, dry, glistening and mealy when sufficiently baked. Such a 
potato can not cause digestive disturbances if eaten at once. On the 
other hand, when there is an over amount of moisture, the starch be- 
comes water soaked and is absolutely indigestible and constipating. This 
defect often arises in boiling although the boiling process is successful 
when proper care is taken. Mashed, mealy potatoes are beneficial when 
prepared with cream and butter. Plain, German or French fried po- 
tatoes should never be eaten. Neither should cold or w r armed over po- 
tatoes. Potatoes are so starchy that they should be eaten but once a 
day — in the evening with meat, bread, etc. 



16 FACTS FOR EIGHT LIVING 

VEGETABLE ROOTS include beets, radishes, turnips, parsnips and 
carrots. Such vegetables contain more woody fiber than other vegetables. 
For this reason, fewer of them should be eaten. All are permitted except 
radishes. This vegetable is usually eaten raw and it invariably causes 
some digestive distress. None of the others mentioned should ever be 
eaten raw but they are very palatable and beneficial when properly 
treated. 

These vegetables should be of the quick growing varieties and they 
should be picked before they come to full, ripe size. The smaller ones 
are generally firm, crisp and juicy and they contain a minimum amount 
of indigestible fiber. They should be diced or sliced into rather small 
pieces and allowed to slowly boil in salted water until the fruit is soft 
and tender but still firm. They may then be mashed with butter and 
salt or creamed. Beets are often pickled while parsnips and carrots are 
frequently fried. Do not eat of these vegetables when so prepared. 
The boiled tops or greens of young beets may be eaten when prepared 
with plenty of butter and salt. 

VEGETABLE BULBS embrace the different varieties of onions, 
leek, garlic, chives, etc. These vegetables are often classed with the so- 
called " stimulating foods." They are used mainly as favorers but are 
often prepared in various ways as a vegetable dish. Because of their 
strong flavor, many persons can not eat of them. Those who can usually 
do so at the risk of incurring digestive distress. 

If you like onions and they " like you," you may eat of them oc- 
casionally. The little green onion, young Bermuda and Spanish on- 
ions may be eaten raw with plenty of salt but other varieties are best 
cooked. Boiling is the proper method of preparation but frying should 
never be employed. White onions are the most delicate — the yellow 
and red varieties are more indigestible and should never be eaten. 

HERBACEOUS VEGETABLES such as cabbage, brussels sprouts, 
asparagus, spinach, celery, lettuce, endive, etc., are also known as stimu- 
lating foods, blood purifiers or pure laxatives. Although the food value 
of such vegetables is low, still they are rich in organic salts. For this 
reason they are very refreshing and prove of great value to the consti- 
pated, sedentary worker. 

Lettuce, endive and celery are most often eaten raw or in salads. 
They should be young, fresh and tender when so used. After they have 
lost their natural brittleness they should be cooked by boiling. Lettuce 
and endive with mayonnaise dressing make delicious and wholesome sand- 
wiches. Spinach and " greens " are well known for their natural laxa- 
tive qualities. They are very readily digested when well cleaned and 
thoroughly cooked. They should be seasoned with much butter and 
salt. Vinegar should be avoided. 

Cabbage should be boiled but never eaten raw. The large amounts 



FACTS FOR RIGHT LIVING 17 

of sulphur which it contains make it highly indigestible in the raw state. 
This vegetable should be boiled rapidly all the time. For young fruit, 
half an hour will be sufficient, while old fruit will require three-quarters 
of an hour. "When done, cabbage should be crisp and tender. The 
green portions should remain green and the white portions should re- 
main white. If the cooked vegetable is yellow or brown, that indicates 
over cooking. Such over cooked cabbage is very indigestible and should 
never be eaten. Warmed over cabbage always has this reddish brown cast 
— do not eat it. Lean ham may be cooked and eaten with cabbage if de- 
sired. These cabbage rules also govern the use of brussels sprouts, sauer 
kraut and asparagus. 

VEGETABLE FRUITS AND FLOWERS include tomatoes, okra, 
squash, pumpkin, cucumber, eggplant, peppers, water and musk melon; 
globe, cauliflower and broccoli. Water and muskmelons are commonly 
regarded as fruits proper and will be mentioned later. All these vege- 
tables, when properly prepared, 'are excellent foods. For the bowel suf- 
ferer, tomatoes, cucumbers and peppers are particularly valuable. 

Okra is much used in the South. The pods should be boiled in salted 
water until tender, then creamed and seasoned with butter and salt. 
Squash should be picked when small and tender. To prepare, it should 
be cut up into small pieces, boiled until soft, then mashed and seasoned 
with plenty of butter and salt. Pumpkin may be prepared in the same 
manner but it is used chiefly in pies. Here the pie crust and the season- 
ing spices render it indigestible and it should be avoided. Eggplant 
should be stuffed and baked, broiled but never fried. 

Tomatoes are great solvents and should be frequently eaten by the 
bowel sufferer. The best form in which tomatoes may be consumed is 
raw, fresh from the vine with salt. They also may be sliced and eaten 
raw with lettuce and mayonnaise or sliced and eaten alone with lemon 
juice. Stewed tomatoes are very good but should be cooked slowly and 
seasoned with butter, salt and a little sugar. Do not overcook toma- 
toes — twenty-five minutes should be sufficient. Tomato soup and cream 
tomato bisque make splendid, easily digested foods. Other soups are 
improved by the addition of tomato. Canned tomato soup and toma- 
toes may and should be used when the fresh vegetable is not to be had. 

Cucumbers are best raw with lemon juice or mnyonnai^. They 
should be sliced crosswise and allowed to remain in cold salt water for 
half an hour before eating. Cucumbers should be gathered while still 
green, crisp and juicy. The seeds should be soft and tender. W T hen 
the seeds begin to get tough, the fruit is unfit for raw use. They may 
then be stewed if desired. Cucumbers are often used in salads and make 
a good addition. They should be eaten frequently when in season and 
to avoid any digestive disturbance, they must be thoroughly masticated. 

Peppers may be eaten either raw or baked. Sweet green peppers 



18 FACTS FOR RIGHT LIVING 

make excellent salads alone or when mixed with other salad vegetables 
such as lettuce, celery, endive, water cress, etc. Red peppers may be 
eaten with tomatoes or on lettuce with mayonnaise. Canned Spanish or 
Italian peppers or pimientoes add greatly to the quality of salads, soups, 
etc., and should be found on your daily menu. 

Cauliflower is the best known of the vegetable flowers. It is most 
delicious and wholesome when properly prepared but unpalatable and 
very indigestible when over cooked. Like cabbage, it should remain 
w T hite when done. If it has turned yellow or brown or reddish, then it 
has been over cooked and should not be eaten. Cauliflower is usually 
creamed and may be eaten as a vegetable dish or over toast and steak 
in place of mushrooms. Broccoli is a species of cauliflower and may be 
served in the same manner. 

FRUITS AND NUTS 

Fruits though low in food values, have a great dietetic value. They 
should be used generously and w T isely both fresh and cooked. The Con- 
stipation patient should eat of some approved fruit at least three times 
a day for it supplies the sugar which the body requires and is rich in 
potash, soda and other organic mineral salts. Fruits are cooling and re- 
freshing as well as stimulating. They have a high solvent power on the 
more nutritious foods and they greatly aid the digestion of these other 
foods when not taken in excess. 

The best fruits are the juicy fruits such as grape-fruit, oranges, 
lemons, melons, grapes, apples, pears, cherries, etc. These fruits should 
be eaten raw for they are more appetizing and refreshing in this state. 
When of good quality and eaten in moderation, these fruits will greatly 
promote healthy digestive and intestinal action. Never eat over-ripe or 
partly decayed fruits. Such imperfect fruits will ferment in the in- 
testines and cause an attack of intestinal indigestion. Fruits should be 
gathered and eaten before they become " dead ripe," while they are 
still firm, crisp, tender and juicy. 

Bananas are so full of carbohydrates as to be ordinarily very indi- 
gestible and their use is therefore forbidden. Peaches are astringent with 
many and should be avoided, especially the skins or any sauce or jelly 
in which the skins or stones have been cooked. Apricots are beneficial 
in any form. Eat no fruits which pucker the mouth such as choke cher- 
ries, crab apples, prickly pears, etc. Black and red raspberries usually 
have immense numbers of hard seeds in the fruit pulp and should be 
eaten of but seldom. The other berries, currants, etc., are very good. 
Pineapples have much woody fiber and should always be cooked. The 
fruit should be chosen while it is still fresh, young and crisp. Melons are 
very refreshing and may be eaten alone or seasoned with salt. 



FACTS FOR RIGHT LIVING 19 

Cooking changes the character and taste of fruits. Cooked fruits 
are not so cooling and refreshing as raw fruits, but generally a greater 
amount may be eaten without causing stomach and intestinal disturb- 
ances. This is particularly true when refined sugar is eliminated in the 
cooking. Sugar spoils the natural flavor of fruits and it renders them 
very much less digestible. Small amounts of brown sugar may be used, 
but molasses, honey and maple sugar make the best sweeteners. They 
are naturally laxative in their action and their use is much preferred and 
should be favored above the refined and coarse sugars. 

Apples should be baked or made into sauce. Pieces of lemon or 
lemon juice will improve the quality of the sauce. Pears, peaches, plums, 
cherries, pineapples, rhubarb, berries, currants, etc., should be stewed. 
Most of the other fruits should be eaten raw alone or in desserts and 
salads. There are a great many simple dishes which may be prepared 
from fruits. Such desserts should supplant the harmful pies and pas- 
tries which generally render a meal unwholesome, indigestible and con- 
stipating. Lemons are the best solvents and they greatly aid the liver 
in its important tasks. Lemon juice should always take the place of 
vinegar on raw vegetables, fish, oysters, etc. Partly sweetened lemonade 
is a valuable drink especially in the morning or at bedtime. It may 
also be drunk between meals. The same rules may be applied to the 
use of orangeade. Lemons, oranges and grape-fruit are very valuable 
fruit foods. They may be had nearly the whole year around and should 
be eaten in some form daily. 

Dried fruits are richer in carbohydrates than fresh fruits because 
much of the water has been evaporated from them. The commonest 
dried fruits are figs, dates, raisins, currants, apples, apricots, peaches 
and "prunes. Dried peaches should not be eaten at any time. Figs have 
a high laxative value and should be eaten of often. Observe moderation 
when eating figs, dates, raisins and currants for these dried fruits con- 
tain much sugar. An abnormal amount of such fruits will invariably 
overtax the digestion and cause distress and bowel trouble. When eaten, 
such fruits demand thorough mastication and the best time to eat them 
is after the meals as a dessert. These fruits are often found in baked 
stuffs and they add greatly to the flavor and nutriment of bread, cakes, 
etc. 

The other dried fruits should be stewed without sugar. A little 
molasses or honey may be added if desired ; also slices of lemon and or- 
ange or the juices from those fruits. Stewed prunes are very whole- 
some and bowel aiding when so prepared. They make an excellent 
breakfast fruit or dinner dessert when eaten with cream or whipped 
cream. All the fruits except the few which I have criticised should 
find an important place on the food schedule of the Constipation suf- 
ferer. No meal is really complete without fruit in some form. The 



20 FACTS FOE EIGHT LIVING 

morning meal demands fruit above other foods. Oranges, grape-fruit, 
melons, baked apples and stewed prunes are the best whole dish fruits. 
The other foods are especially valuable and delicious with breakfast 
foods, porridge, etc. 

Fresh fruits should also be eaten for lunch, as a dessert and between 
meals or at bedtime when desired. Take care to avoid over-ripe, partly 
decayed and fruits which have been too highly sweetened. Such highly 
sweetened fruits as are to be found in preserves, conserves and relishes 
should never be eaten. Canned fruit may be eaten when fresh fruit is 
scarce or absent. 

ALL NUTS are high in carbohydrates and fats. They are very 
nutritious but require a complete chemical change before they are made 
assimilable. For this reason, nuts are not very well adapted to a weak 
digestion and they should be strictly avoided by all who suffer from dys- 
pepsia, indigestion and liver complaints, The Constipation patient 
must eat very sparingly of nuts. When they are eaten, they must be 
perfectly masticated or they will not digest. Chew them up fine and 
pat a very few very slowly. 

Those nuts which are bitter and " bite the tongue " must never be 
eaten. Such nuts are English walnuts, pecans, acorns and pignuts to- 
gether with the meats from fruit stones like peach, plum, cherry, etc. 
Chestnuts should never be eaten raw. They are best boiled or roasted. 
Cocoanuts contain too much fat and woody fiber, and too little protein and 
should not be eaten. Roasted peanuts are indigestible and constipating. 
Raw peanuts are much less so and a few eaten each day before the meals 
will often aid the bowels. The best nuts are blanched almonds and fil- 
berts ; black walnuts and butternuts ; Brazil nuts and hickory nuts. 
When a recipe calls for the addition of nuts, use either raw peanuts 
or one of the last named varieties. 

CEEEALS 

The cereals are extensively cultivated and universally used as food. 
Statistics show that cereals provide over half the food of the average 
individual in this country. In many foreign countries, this percentage 
becomes very much larger. The value of cereals as food has always 
been recognized for the first historical records speak of bread. Every 
race of people to-day, with the possible exception of the Esquimo, de- 
pend in a great measure upon the cereals for sustenance. The grains 
most commonly used are wheat, corn, oats, rye, millet, buckwheat, rice 
and barley. All the cereals contain generous proportions of water, car- 
bohydrates, protein, fat and mineral salts. Therefore the meal made 
from the entire grains contains every element required to sustain life. 
The different processes of modern milling, however, deprive the finished 



FACTS FOR RIGHT LIVING 21 

product of many of its essential elements. This is an injustice to the 
grain and a slap at Nature ; and the many digestive ills of the nation 
speak all too plainly of the punishments which this process merits. 

To the average mind the word " cereal" means some prepared break- 
fast food or porridge meal. Because of this common belief, I will only 
consider such foods in this chapter. In the earlier days, the cereals 
were simply husked and more or less crushed between any two stones 
which came to hand. Corn and oats were probably the first grains so 
used in this country. These products required the long and patient 
cooking which was rarely convenient with the utensils then in use. As 
civilization advanced, the method of milling and cooking improved until 
to-day we have any number of differently prepared cereal foods. All 
such foods undoubtedly have some definite merit but I fear few will 
stand up to the many claims made for them by their manufacturers. 
They may be divided into three groups. The first to refer to those which 
have been prepared merely by grinding the grain; the second to those 
which have been partially cooked and then ground or rolled; the third 
to those which have been chemically changed by the addition of some 
malt preparation. 

The value of a cereal as food depends upon how much or how lit- 
tle of the entire grain has been taken in preparing the food for use. 
The first class of cereal foods is more apt to contain the best average, 
although I believe all the cereal foods, except white flour, contain some 
proportion of the outer or bran coating. This outer coating is the part 
which contains the elements most needed by the Constipation patient. 
When these elements have been wholly or partly removed in milling, the 
logical thing for you to do is to replace them. This can be accomplished 
by adding coarse grains and bran to the usual cereal foods. They 
should even be eaten raw in small quantities or taken with a glass of 
plain or salted water. Corn meal and wheat bran are the handiest and 
best coarse cereals for this important purpose. 

Sweet green corn may be mentioned here. It is a cereal but fre- 
quently regarded as a vegetable. It is a valuable article of diet when 
young and tender and not over cooked. It should be eaten from the cob 
with salt and butter and must be very thoroughly masticated. Canned 
corn may be used when fresh corn is out of season. 

Corn meal is a most valuable cereal food. It greatly aids natural 
bowel action when eaten raw before meals. A tablespoonful of corn meal 
stirred into a glass of warm salted water should be drunk half an hour 
before breakfast each morning. Corn meal mush is very nutritious and 
it lends variety to the diet. Like all the cereals, it requires thorough 
cooking when prepared in this way. No cereal can be over cooked but 
most of them are under cooked. The best method for cooking cereals is 
to double boil them. This is slower than direct boiling but more satis- 



22 FACTS FOR RIGHT LIVING 

factory. Cereals should direct boil for half an hour and should double 
boil for an hour. Many persons wisely put their cereals to cook in a 
double boiler at bedtime and allow them to simmer on the back of the 
stove all night. Cereals should be seasoned with salt and eaten while 
still warm with a little sugar and cream; and fruits when desired. 
Cold mush is sometimes fried but the product is indigestible and 
should not be eaten. Corn bread or "johnny-cake" is a good food; 
also corn griddle cakes. Both of these preparations should be sweetened 
with molasses. Corn meal will also improve the nutritive and bowel 
value of other breads, cakes, soups, etc. 

Oatmeal and flake make wholesome cereal dishes. The meal should 
be either double boiled or soaked over night. The flake may be direct 
boiled. A little wheat bran may be beneficially added without injuring 
the flavor of the porridge. Cracked whole wheat is also a good cereal 
food and should be prepared the same as oatmeal. Cream of Wheat is 
prepared cracked wheat from which much of the outer layers has been 
removed. It is a good cereal food but less valuable than the coarser 
foods. Rice is mostly starch but makes an excellent food when properly 
prepared. It contains very little woody fiber and it therefore digests 
more easily than some other foods and requires a little less cooking. It 
should be boiled or double boiled for half an hour or longer and eaten 
with cream. Puddings of rice which also include raisins or other fruits 
with eggs and cream are very wholesome dishes. Rice is also used for 
soups, etc. Never eat rice with potatoes; such a combination introduces 
an abnormal amount of starch into the system and the liver and bowels 
are overtaxed in getting rid of it. 

The second class of cereal foods is that which includes the flaked, 
shredded and puffed foods. Such cereals as wheat, corn, rice and barley 
flakes ; shredded wheat ; puffed rice, wheat berries, etc., come under this 
class. These foods are not as wholesome as the coarse cereals but they 
are more palatable and convenient. They should be eaten with wheat 
bran, fruits and cream. Put some of the food into a dish — sprinkle a 
generous pinch of bran over it — then cover with another layer of the 
food. Do not sweeten but pour fruit and cream over it and eat at once 
before the food soaks up in the cream. Be sure that these foods are 
crisp before eating. When moist, they become tough and very indigest- 
ible. Always heat in an oven until the crispness has been restored. 
Shredded wheat is the best of these foods but all may be eaten with bene- 
fit and relish when prepared as directed above. 

The malted foods are easiest to digest for the malt changes the 
character of the starches so that they are more easily acted upon by the 
digestive juices. They therefore make excellent cereal dishes and require 
a little less cooking than the coarse cereals. 



PACTS FOR RIGHT LIVING 23 

BEEAD AND CRACKEES 

No food constitutes a larger part of the diet of the average person 
than bread. Its use is general in practically every section of the world 
hut its abuses are many. Women vie with one another to see who can 
produce the whitest and firmest loaf. This vanity on the part of the 
present day cook and baker is the biggest factor in making digestive 
disturbances so prevalent to-day. The miller obeys the demands of the 
trade and he competes with his fellows in putting forth the whitest, 
finest ground flours. This competition has continued so conscientiously 
that the average white flours so abundantly used at the present time con- 
tain but few of the elements which the body requires. These flours have 
been so refined and bleached that little remains but indigestible, con- 
stipating starch. The bread products made from such flours should more 
properly be called the " staff of death " than the " staff of life " for 
they contain such an unwholesome excess of starch and are so one-sided, 
that they permit a large variety of digestive and other ills to arise. Ex- 
periments conducted with white mice prove these claims positively and 
every food expert and most physicians admit that Constipation has its 
beginning and finds friendly assistance in the white flour products so gen- 
erally used. 

The cereals most commonly employed in flour making are wheat, 
rye, buckwheat and corn. There are also oat and barley flours but their 
use is confined chiefly to infant feeding. Wheat is most used in this 
country and its flour products are many and various depending upon the 
amounts of bran retained or rejected and upon the number of rollings 
permitted. 

There are six parts to the wheat kernel and each part contains some 
element necessary for the work of sustaining robust life. The outermost 
coating is called the skin or testa. The next coating is called the mem- 
brane and it lies next to the cereal or aleurone layer which completely 
surrounds the starch or flour cells. At the end of the kernel lies the 
embryo and scutellum, the parts which germinate and develop into new 
wheat plants. The five outer layers constitute the bran. The first three 
are known as skin; the next one as testa and the fifth one as membrane 
which surrounds the cereal layer. These layers constitute about thirteen 
per cent, of the entire grain and they contain the elements most needed 
by the Constipation patient. White flour contains none of these coat- 
ings and for that reason it must never be used until the missing ele- 
ments have been added. 

Graham flour is wheat meal which contains all of the grain. It re- 
ceives its name from Dr. Sylvester Graham, an American physician w T ho 
advocated its extensive use. This meal is made by simply cleaning the 
grain and then grinding it in one process which will insure the com- 



24 FACTS FOR EIGHT LIVING 

plete crushing of the grains. This is a more beneficial flour than en- 
tire wheat flour which is not entire wheat at all. In making entire 
wheat flours, the outer bran coats are rejected but the inner ones are re- 
tained. Therefore entire or whole wheat flour, though not as good as 
graham, is far superior to white wheat flour which contains none of the 
outer or mineral bearing layers. Graham and entire wheat products 
should be used — white wheat flour products should never be used. 

Bran bread is by far the best bread for the constipated. This bread 
is very easily and cheaply made from my recipe. It is very beneficial and 
wholesome and if you can not make it yourself, you should have it made 
for you. I consider its use so important that I shall ask you to use it 
at every meal. This bread alone has cured many and its use is advocated 
by all who specialize in stomach and bowel complaints. Bran gems are 
also delicious and valuable. Graham, brown and entire wheat breads 
may be used with the bran bread. My recipes should be used in prefer- 
ence to bakers ' products. Rye bread has a greater value than white wheat 
bread and it may be used after the bowels become more regular in their 
action. Corn bread has already been mentioned. Buckwheat is usually 
made into griddle cakes. They should not be used during the first 
weeks of the treatment and many find that buckwheat irritates the blood 
and causes itchy eruptions. It is a poor food for the sedentary worker. 
Gluten breads are valuable and are usually eaten by sufferers from dia- 
betes. 

White crackers contain a greater proportion of starch than white 
bread and they should never be eaten. Graham, oatmeal and entire 
wheat crackers are best ; also triscuit and wheat grits. Use no entire 
white flour products like macaroni, potpie, bread, rolls, crackers, bis- 
cuits, etc. Do not thicken gravies, etc., with white flour paste. Bat no 
bread until it is twenty-four hours old. It should be eaten with butter, 
molasses or honey. 

PASTRY, CAKES, ETC. 

The foods which come under this heading are merely combinations 
of other foods which I have already described. Their number is so 
large and the individual methods of preparation are so diverse, that I 
can only treat them in a general way. As a rule, they are prepared 
with large amounts of sugar and are usually eaten at the end of the 
meal. This frequently occurs after the appetite has already been satisfied 
with more wholesome food. Such foods are superfluous and useless and 
they are eaten at the risk of overcrowding the stomach and rendering 
the whole meal indigestible. Many persons like to finish off a meal with 
some sweet food but juicy fruits or dried fruits like figs, dates or raisins 



FACTS FOR RIGHT LIVING 25 

will satisfy the craving much more satisfactorily and beneficially than 
puddings, custards, pies, cakes, ice cream, candy, etc. 

Pies should never be eaten because of the indigestible crust. Cakes 
and cookies made from white flour and highly sweetened should not be 
eaten. Plain cakes or cookies made of approved flour and slightly sweet- 
ened with molasses, honey, etc., should take their place if you feel a need 
for such food. Light, soft custards may be eaten when not too sweet. 
Fruit puddings are generally wholesome but should not be spiced or 
sweetened to excess. Such puddings as corn starch, tapioca, sago, etc., 
are too starchy and should be avoided. Ice cream, if home made of pure 
ingredients, is a very wholesome and refreshing food. Adulterated and 
sweet creams are indigestible and many fatalities have been recorded 
as a result of eating cheap creams. Confectionary and candy is little 
else but raw or boiled sugar and syrup and should not be eaten. Plain 
candies in moderate amounts may be eaten occasionally. Molasses candy 
and dinner mints or any such ordinary sweet, though not a benefit to 
stomach and bowels, may be eaten without much danger of disturbance. 
A good quality of pepsin gum may be chewed with benefit a short time 
after meals, 

The diet knowledge you have received from that which has preceded 
should guide you in the selection of all foods under this heading. Rich, 
sweet foods made from starchy materials with much " shortening ' 
spices, etc., should not be eaten. None of them really benefit stomach 
and bowels, so you must permit your judgment to tell you how far you 
may go. 

MISCELLANEOUS 

To complete these diet instructions, a few more common foods 
should be mentioned. Soups are very wholesome when made of proper 
ingredients. They should be thick rather than thin. Lean meat broth 
with cooked vegetables makes an ideal soup. Season soup with salt and 
cayenne pepper. Never eat rich, greasy soups or thin " watery " ones. 
Bean, rice and noodle soups may well be avoided. Canned soups may be 
used when desired. Meat and vegetable stews are beneficial when thor- 
oughly cooked. This is a better way to use up cold meats than to make 
it into constipating hash. Cut the meat and vegetables up rather fine 
and boil down until thick. Pour over it a cream sauce with butter, salt 
and cayenne pepper. Rich, greasy gravies and sauces must never be 
eaten. Lean meat juices may be used for gravy if not thickened with 
white flour paste. 

Pickled vegetables and fruits or other -foods prepared in vinegar 
should not be eaten. Olives are the exception and those stuffed with 
peppers or celery are best. Preserves and relishes have little or no food 



26 FACTS FOR RIGHT LIVING 

value, are indigestible and should be avoided. They incite the digestion 
and create an unnatural demand for abnormal amounts of food. Food 
dressings are usually beneficial, especially those made with olive oil. 
Mayonnaise is undoubtedly the best and should be eaten of frequently 
with salads and vegetables. French dressing is also beneficial for 
stomachs which can digest raw oil easily. Cream salad dressing and 
boiled mustard dressing also have a definite mucus value. 

Salads are very stimulating and refreshing. Those made with may- 
onnaise are especially valuable. Potato salads of any kind should not 
be eaten because of the condition of the cold starch in the potatoes. The 
best salads are those made of green vegetables. ' Waldorf salad is a very 
delicious and nutritious salad. Fruit salads are easily digested and make 
excellent desserts. Meat and fish salads are also permitted. 

Condiments are added to foods not only to flavor them, but also be- 
cause they have certain physiological values. Salt is the all important 
condiment, It is necessary for the digestion of all vegetable substances 
and unless it is introduced into the stomach with the food, the gastric 
juice is imperfect for want of the muriatic acid which it contains. It 
also completes the flow of the bile by virtue of its alkaline principle. In 
addition, it prevents the growth of intestinal worms and has other uses 
in the body. Pure cayenne pepper has an excellent effect upon the 
mucous membrane of the stomach and bowels and is especially recom- 
mended to those who suffer from hemorrhoids. Unadulterated mustard 
is also a good condiment for it increases stomach power. 

DEINKS, ETC. 

Much of the weight of the body is made up of water. This liquid 
performs many physiological purposes and its presence in sufficient 
amounts is always demanded by the body. The blood requires much wa- 
ter in performing its functions. The eliminating organs demand it for 
the purpose of aiding in the important work of throwing off poisonous 
waste. It softens the food, flushes the kidneys, cleanses the bladder, etc. 

Fresh spring water is best. Mineral waters contain too much earthy 
and mineral matter and often produce evil. Distilled water occupies 
the other extreme and contains no mineral salts whatever. Its continued 
use is harmful and some authorities claim that it promotes tuberculosis. 
Good filtered river and lake waters are most accessible and they are 
usually supplied to city and village consumers. 

Water should be drunk the first thing in the morning and the last 
thing at night. The morning drink should be hot salted water in which 
a tablespoon of corn meal has been stirred The night drink should con- 
tain a tablespoonful of lemon juice. Ice water and ice cold drinks 
should never be used. When there is bilious colic or nausea, cracked ice 



FACTS FOR RIGHT LIVING 27 

may be used with benefit. Never drink with your meals, for an over 
amount of liquid will dilute the digestive fluids and impair their action. 
For the same reason, water or other liquids must not be drunk half an 
hour before or one hour after eating. Drink all you want between meals 
and a little more than you want. It will soften the food and greatly aid 
the stomach and bowels. All drinks are most beneficially taken when 
slowly drunk or sipped. 

Liquors and beers should not be drunk because of the alcoholic 
sugars which they contain. Ale and porter are sometimes mistakenly 
prescribed by physicians who believe that they possess nutritive values. 
Careful experiments show that all such drinks have no food value but 
merely produce a harmful stimulation which is always followed by a 
weakening reaction. They cause digestive disorders, enlarge the liver 
and injure the kidneys. Good qualities of claret and porter are some- 
times valuable in treating insomnia. One glass at bedtime is the proper 
dose. 

Tea and coffee are astringent and should not be drunk. They con- 
tain no food value ; but the presence of caffeine, a poison, seems to have a 
stimulating effect upon the nerves which soon become deranged because 
of repeated proddings. Coffee and tea infusions are said to harden the 
mucous membrane of stomach and bowels and they tend to destroy the 
functions of the mucous glands. Chocolate and cocoa may be used oc- 
casionally but not steadily day after day. Coffee substitutes made from 
roasted cereals are not stimulating but they contain a definite food value 
and may be used when desired. LTse cream but do not sweeten very 
much. 

Lemon and orangeade are good drinks when not too sweet, Oat- 
meal, bran and barley waters may be used. California grape juice, new 
cider or other fruit juices are very refreshing drinks. Concord grape 
juice is astringent with many. Skim and buttermilk may be drunk in 
small amounts. Beef extracts, malted milks, chocolate, cocoa and coffee 
substitutes are best for preparing hot drinks. 

Tobacco, like all narcotics and opiates, has a baneful influence upon 
the nerves, stomach, bowels and the other organs. The kidneys and 
lungs are overtaxed in their efforts to rid the system of the offending nico- 
tine ; the heart is weakened ; teeth are injured and other harms result. 
Every tobacco user knows from experience that this weed does him no 
good but he finds it hard to give up the habit after it has once taken 
root. Understanding this attachment to tobacco, I do not ask you to deny 
yourself entirely of the pleasures ( ?) of smoking. I merely ask you to 
be as moderate as possible and not to use the stuff immediately before or 
after eating. An hour each way will be a safe margin. The chewing of 
tobacco should never be countenanced. It robs the salivary glands, out- 
rages the nerves, discolors the teeth and induces indigestion. 



28 FACTS FOR RIGHT LIVING 

The condition of the mind is also an important factor in attaining 
complete bowel health. The brain is the boss over the body every day of 
life and it requires relaxation and rest the same as any other organ. 
Worry, fatigue, suspicion, contempt, hatred, anger, obstinacy and stin- 
giness are some of the mental excesses that tend to paralyze the bowels. 
Be cheerful, optimistic and hopeful and your life will not only run more 
smoothly, but your health will be greatly promoted as well. It may be 
a little hard to follow such advice but you must make an effort to over- 
come pessimistic, skeptical cynicism and to supply an even mental poise. 

WHEN AND HOW TO EAT 

The body is often compared with an engine in which the stomach 
is the furnace and the food its fuel. Food is needed to keep the body 
supplied with heat and energy but it must not be introduced until it is 
required. When the sustaining values of previously eaten foods have 
been burned up, then the sense of hunger indicates that fresh supplies 
are demanded. At the present day, when a majority of people eat from 
mere habit, this sense of genuine hunger is rarely felt and other rules 
must be followed. 

The custom of eating three times each day is an old one and the 
best one. Some advocate the use of lesser quantities of food at more 
frequent intervals but there are at least two arguments against such a 
practice. In the first place, fresh food does not mix well with partly di- 
gested food and it is apt to be carried from the stomach in an indigesti- 
ble condition to ferment and sour in the intestines and bowels. In the 
second place, the stomach requires rest and it can not work continuously 
day and night. A rest period should be supplied after the digestion of 
every meal and to insure this needed rest at least five or six hours should 
separate the different meals since some foods require from four to five 
hours for complete digestion. 

Breakfast is an important meal since it comes at a time when the 
body has gone from ten to twelve hours without food. It should con- 
sist of fruits, eggs, cereals, etc. From breakfast to lunch time, you do 
little to demand the presence of much additional food and the lightest 
lunch imaginable will be sufficient at this time of the day. Some juicy 
fruit with approved bread and butter will do very well or perhaps cereal 
and cream. Any light food in moderate amounts will suffice. Headaches 
may result for a few days but hot beef tea or malted milk will quickly al- 
leviate them. At noon, rest and exercise are more essential than food. 
Take a short rest after lunch and relax the mind by reading; then take 
a short walk while deeply breathing and you will be in excellent condi- 
tion for the afternoon occupations. Your faculties will be wide awake 
and your efficiency will be ever so much greater than it would if you 



FACTS FOR RIGHT LIVING 29 

burdened the digestion with a heavy meal which your body neither re- 
quires or desires. 

Dinner should be taken in the evening and should be made up of 
a good variety of foods. Vegetables and bread will supply most of the 
starches ; meats and butter will introduce the fats and proteins ; fruits 
will furnish the sugars and so on. AVhen such foods are introduced into 
the body in such forms and amounts as to be readily digested and as- 
similated, the blood will take from them just what it needs. It is use- 
less to prescribe exact amounts of this food and that one. All you have 
to do is avoid the foods which I forbid and eat of those which I approve 
and Nature will take care of the rest. Variety will produce a proper 
balance and common sense should regulate the amounts required. 

Mastication of food is an all important function for many reasons. 
Do not be afraid to chew your food — remember that the teeth need 
exercise as well as the limbs. The chewing of food should be deliber- 
ately and effectually performed because by this means the food is well 
separated and mixed with saliva. This is a digestive fluid which is de- 
manded in certain amounts for perfect digestion. The gastric juice is 
secreted only during the process of deglutition or swallowing of food ; 
and then only until an amount of food has been taken which will satisfy 
the requirements of the body. When this amount has been reached and 
the gastric juice ceases to flow, the appetite will immediately be arrested. 
Whatever food careless speed, taste, habit or fancy may induce you to 
take beyond that limit is taken at the expense of over-crowding and con- 
sequent indigestion and constipation. Eat slowly and do not use up 
the last notch of your appetite or exceed it with palatable but harmful 
sweets and pastry. 

Never eat before or immediately following any great mental or 
muscular strain. Do not eat hearty food when angry, fatigued, sorrow- 
ful or fearful for all mental excesses shut off the supply of gastric juice. 
During illness, little or no gastric juice is secreted and it is worse than 
useless to press food upon a patient who has no appetite for it. What- 
ever food can be taken beneficially should combine the highest degree 
of nourishment with the least bulk. 

KECIPBS 

My diet chapters have gone into the question of food preparation 
quite thoroughly and little more is required. Most people have their 
own favorite recipes for salads, custards, etc., or can find very good 
ones in any of the excellent cook books which may be had very reason- 
ably. Mayonnaise, French dressing and the other foods which I ask 
you to prepare or provide may be made according to the directions of 
these same authorities. This is not a cook book, but bread recipes of 



30 FACTS FOR RIGHT LIVING 

the proper kinds are so unavailable that I am going to give you a few 
good recipes which will fill a long felt want in this direction. These 
recipes are proven and the products made according to them are not 
only very beneficial, but highly nutritious and appetizing. They are 
very easy to make, for you merely stir them up like a plain cake and 
bake without waiting for them to raise over night. Any person who has 
ever made a cake can make delicious bread from these recipes and you 
will have no difficulty in providing the breads which you so badly need. 
The bran bread should be eaten at every meal. 

SWEET MILK BRAN BREAD 

2 cups of wheat bran ; 1-| cups sweet milk ; 1 cup white wheat flour ; 
\ cup molasses ; 1 teaspoonf ul of soda ; 1 teaspoonful of salt ; \ cup of 
split raisins or shredded dates; J cup of raw peanut or other nut meats. 
Stir well together, mold to a loaf and bake for about an hour in a slow 
oven. Dust the raisins and dates with flour before they are stirred into 
the dough. This prevents settling to bottom of the loaf. 

This recipe will make one loaf. Double it for two and so on. 

SOUR MILK BRAN BREAD 

One quart of wheat bran; 1 pint of white wheat flour; 1 pint of sour 
or buttermilk ; \ cup of molasses ; 1 teaspoonful soda stirred into the 
molasses; \ teaspoonful baking powder; 1 teaspoonful of salt; nuts and 
raisins or dates. Stir and bake as per recipe above. 

GRAHAM BROWN BREAD 

3 cups of graham flour ; 1 cup of white wheat flour ; 2 cups of sour 
or buttermilk ; 2 teaspoonf uls soda ; \ cup molasses ; \ teaspoonful 
salt; nuts, raisins or dates. Bake as per above recipes. 

CORN BROWN BREAD 

This bread is made the same as graham brown bread. Instead of 
using three cups of graham flour, only use two and one-half cupfuls 
and add one-half cupful of corn meal. This makes a delicious bread 
with a pronounced cereal flavor. 

CORN BREAD 

Any cook book will give recipes for corn bread. If they do not call 
for the use of molasses, use it anyway. Molasses is needed to sweeten 
the bread and when combined with corn, it promotes natural bowel 
action. 

ENTIRE WHEAT NUT BREAD 

3 cups entire wheat flour ; 1 cup white wheat flour ; \\ cups of sweet 
milk; 1 egg; 4 teaspoonf uls of baking powder; 1 teaspoonful of salt; 1 
eup of raw peanut or other nut meats. Stir together, mold to a loaf, 
let raise twenty minutes and bake for about an hour in a slow oven. 



FACTS FOR RIGHT LIVING 31 

BOWEL TKAINING 

To secure the utmost good from this treatment, you must be regular 
in everything. Arise at the same time every morning. Take your 
meals at the same hours each day. Provide regular exercise, massage, 
sleep, etc. Give your body a chance by educating it to regular habits. 

The education of the bowels is a matter of extreme importance and 
to do this, you must follow certain simple rules. In the first place, you 
must go to stool at the same regular hour every morning. The proper 
and logical time for bowel movement is after breakfast. It may be im- 
mediately after or an hour or two after — whichever you prefer. 
Choose an hour most convenient and go to stool at that hour every day. 
Go whether you feel the call or not and remain there ten or more 
minutes if necessary or until the bowels move. Never wait until the 
bowels call you. You must indicate to them that you are ready and 
they Avill soon acquire the habit of obeying your desires without the least 
coaxing or delay. If you will follow my. other instructions, the mere 
position is all that will be necessary for a complete bowel movement. 

Remember that your bowels are weak. They have been leaning 
against artificial supports such as medicines, injections or other reliefs. 
They are ignorant of healthy requirements and they must be coaxed and 
trained back to health. They desire to be healthy as well as you do, but 
a gap is going to be formed between the removing of harmful reliefs 
and the upbuilding of muscular sufficiency. You must bridge this gap 
by obeying my diet instructions, by regularly exercising and by com- 
plying with the rules which govern proper training, agitation, massage, 
breathing, etc. If you will do these things, then the causes of Constipa- 
tion will be quickly removed and the bowels will become regular just 
as soon as you educate them. 

Habit is that certain condition which makes it easier to do a thing 
than not to do it. Anything repeated often enough becomes a. habit 
and it is just as easy to form regular bowel habits as it is to cultivate 
irregular ones. By performing certain simple acts, you can train your 
bowels to depend upon those acts for the action which you desire. If 
you desire to train your bowels to move immediately after breakfast, 
that meal in itself, followed by the squat stool position, will be the 
signal w T hich the bowels will soon learn to recognize. Many persons sip 
their morning drink after they have eaten the solid portion of the meal 
and this acts as an additional signal. Men frequently depend upon 
tobacco for their bowel signal while women may depend upon juicy fruit 
or fruit juice. 

When the bowels are to be trained to act some time after break- 
fast, ot'her signals should be provided. A regular daily walk while 
deeply breathing followed by the stool position will be an excellent sig- 
nal. Abdominal massage or some particular bowel exercise will pro- 



32 FACTS FOR RIGHT LIVING 

vide a valuable signal also. Often a drink of cold water followed by 
a few deep breaths will induce a bowel movement. Any such action, 
regularly performed and followed by the stool position, will act as a 
bowel signal. If practiced for even a short time, the bowels will soon 
learn the meaning of these acts and will respond at once. In the be- 
ginning it may require ten or more minutes with mind firmly fixed on 
a desire for the act, but persistence will establish the habit so firmly 
that nothing will break it. In no other way can you ever educate your 
bowels, and unless you do educate them, they can not become regular 
and healthy in their action. 

Infant training begets mature bowel health. At two or three months, 
the infant should be trained to perform the bowel function regularly. 
This is easily accomplished. The child should be placed on the nursery 
chair after the morning feeding and allowed to remain there until its 
bowels move. If too young to sit alone, the nurse should support it on 
her lap and hold the bowl between her knees. As a signal, provide some 
gentle irritation like tickling the anus with a feather or insert a small 
piece of soap into the rectum. The best method is to roll a piece of 
oiled paper into a tube and insert it into the rectum part way. This 
will indicate to the child the purpose and meaning of the act. After 
a few days, the mere position will be sufficient to produce a healthy 
evacuation without further irritating the sphincters. 

BOWEL AGITATION 

Nature intended that the bowels should be constantly agitated. For 
complete bowel health, they should be " churned " and kept in constant 
motion. The importance of this churning function is three-fold. It 
permits a thorough mixing of the digestive fluids in the intestines; it 
benefits assimilation by presenting new portions of food to the lacteals ; 
it causes the food to move along in the intestines as directed and de- 
manded by the needs of nature. 

Exercise provides this needed agitation in the bowels of the laborer 
or mechanic for his exertions bring the abdominal muscles into play 
and they also induce deeper breathing. The sedentary worker is not 
benefited in this unconscious way and he should form habits which will 
produce the agitation desired. Regular exercise and massage as di- 
rected will prove highly essential, but as these actions are to be per- 
formed for short periods only, some other aid must be introduced. 

Deep breathing will supply this necessity perfectly. Full lungs act 
like air cushions which force the diaphragm downward. In this way 
the bowels are gently pounded and kept in constant motion. Many per- 
sons only use the top part of their lungs, but such apprehensive breath- 
ing does not churn the bowels and they therefore remain inactive and 



FACTS FOR RIGHT LIVING 33 

sluggish. Learn to take deep, full breaths and soon the habit will be 
firmly established without further conscious effort. 

Persons who sit through most of the day must be especially par- 
ticular in this matter. They should wear nothing tight around the 
waist or abdomen and should sit as erectly as convenient. When you 
sit " all cramped up," the bowels occupy an unnatural position and 
they can not perform their natural functions. Tight bands, especially 
narrow belts, are big offenders for they force the organs out of place, 
choke the stomach and bowels and interfere greatly with their normal, 
healthy action. 

BOWEL MASSAGE 

Massage has long proven its value in reviving bowel activity. This 
action consists of moving the flesh over the bone and should be per- 
formed regularly. Remember that rubbing is not massage — the mus- 
cles must be squeezed and the blood forced out. The hands should 
never be oiled nor should they be permitted to slip on the skin except 
between grips. 

The abdomen should be massaged with the tips of the fingers — very 
gently at first to prevent soreness, but increasing in force each time. 
Work upward on the right side, following the colon up to the stomach ; 
then work across towards the left close up to the ribs and down on the 
left side of the abdomen. Repeat this entire operation several times or 
until the fingers become tired. Then you should press the palm of the 
hand firmly but gently against the center of the abdomen and move it 
circularly from right to left. Gradually widen the circle of movement, 
and increase the pressure and continue the massage until the hand 
gets tired. 

These two massage movements are excellent and are best practiced 
while the abdominal muscles are relaxed. Lie on the back and massage 
the abdomen at least five minutes every morning before arising and in 
the evening after retiring. At stool time, a little sphincter massage 
may be employed with benefit. The finger should be firmly pressed 
against the skin close up to the anus, between it and the coccyx or lower 
end of the spine. Then work the muscles upward with a quick jerking 
movement. Continue this movement quickly and actively until the 
finger grows tired. 

DEEP BREATHING 

The benefits to be derived from unconscious deep breathing are so 

many and various that no one should forego the pleasures which this 

wholesome exercise affords. Deep breathing not only provides exercise 

for the lungs, heart, stomach and bowels, but it also supplies food for 

v 



31 FACTS FOR RIGHT LIVING 

the blood and nerves. Sound lungs, strong heart and pure blood repre- 
sent the requirements for a healthy circulation. Good circulation means 
vital life and deep breathing keeps every requirement actively present. 
The blood must be oxygenated in order to expel some of its poisons in 
the form of carbon dioxide or carbonic acid gas. This process of waste 
elimination takes place in the lungs and they require much natural 
strength and plenty of fresh air to successfully perform this important 
function. 

Ordinary breathing efforts are inadequate, for usually only the top 
part of the lungs is expanded and supplied with pure oxygen. The 
lower lung cells are neglected, the blood is not entirely oxygenated and, 
internal massage, which looks to complete lung expansion for its crea- 
tion, is not produced. Deep breathing is absolutely necessary — mere 
breathing will not do unless you desire simply to exist. The bowels 
depend upon full lungs for proper agitation and nothing so well sup- 
plies this demand as regular, unconscious deep breathing. 

Forced, voluntary or conscious deep breathing exercises amount to 
very little for they represent a conscious effort and therefore tear down 
tissue and create waste instead of eliminating it. The benefits of deep 
breathing depend upon the circulation because the amount of air which 
reaches the blood is more important than the amount which passes 
through the wind-pipe. Exercise quickens the circulation and induces 
natural, unconscious deep breathing. Therefore to acquire the deep 
breathing habit, this exercise should be practiced in conjunction with 
some other form of natural, unconscious exercise. 

Walking is the most natural of all the exercises and the most gentle 
and convenient. It requires no great exertion and no conscious effort 
and is an ideal form of exercise for all classes. Most persons can and 
do walk some distance every day and all persons able to do so should 
cultivate the habit of out door walking while deeply breathing. If you 
will walk more and ride less, the returns in health will more than repay 
you for any imaginary sacrifice which this pleasure demands. 

To cultivate the deep breathing habit in the quickest and simplest 
Avay, you should train your breaths to a size comparable to your steps. 
This is easily accomplished and the minute you leave your home or place 
of business, you should begin to breathe deeply as prescribed. Soon 
this deep breathing habit will be so firmly established that you will find 
yourself practicing it unconsciously every time you take a walk. 

To begin this exercise, inhale slowly but naturally while taking four 
steps; then exhale with the next four steps. Just count your steps in 
your mind like this: One-two-three-four while inhaling; then one-two- 
three-four while exhaling. In this way each breath will be of the same 
length and the lungs will grow to meet this regular expansion. When 
exhaling, drive out all the air possible. It is just as important to empty 



FACTS FOR RIGHT LIVING 35 

the lungs of their foul air as it is to supply them with fresh. As your 
lungs expand and grow stronger, increase the size of the breaths to 
keep pace with five steps; then six, seven and so on up as far as you 
can comfortably go. Do not force your lungs to an uncomfortable ex- 
pansion, but take as long breaths as possible. 

This exercise has unlimited merit and you should never think of 
walking without deeply breathing at the same time. It will establish 
the magnificent habit so firmly that even when standing, sitting or sleep- 
ing you will be taking full, deep breaths which bring greater health 
to you every minute. The blood will become purer, the heart stronger, 
nerves steadier, circulation quicker, stomach and bowels more active, 
chest will grow deeper, shoulders broader, step firmer and your body 
will involuntarily become more erect and lithe. Make deep breathing 
a part of your everyday schedule and you will be surprised with the 
many benefits which will surely arise. 

WALKING 

Walking is a splendid bowel exercise at all times for it accelerates 
digestion and produces agitation. Many persons walk incorrectly and 
by carrying themselves improperly, they fail to derive all of the benefits 
which are to be had from this delightful exercise. AVhen the body is 
held in such a position that most of the weight falls upon the abdominal 
organs, the constant jarring has a tendency to injure them. The best 
way to avoid this possibility is to allow the weight of the body to rest 
upon the balls of the feet instead of the heels, as so many persons do. 
Throw out you chest, draw in the abdomen, have your head and shoul- 
ders well back and you are in perfect position for walking or standing. 
A body is perfectly erect when the balls of the feet, front of the hip and 
shoulder bones and front of the ears are on the same vertical line. To 
learn this correct pose, stand up beside an open door or other straight 
vertical line and practice correct carriage. 

Most of us are compelled to do a certain amount of walking in ful- 
filling the daily duties required of us, but you should do a little more 
than that. Walking as a mere habit, duty or task, while producing some 
good, is not as effective as a real " hike." Try to get out into the 
country occasionally for a good, wholesome walk. Choose a route which 
will entertain the eye and rest the mind; where there are new and in- 
teresting things to see ; where the air is pure and the surroundings cheer- 
ful and restful. Use your lungs and practice the deep breathing ex- 
ercise every time you walk. Walk leisurely and go as far as possible 
without over-exerting. When you begin to feel fatigue, rest a little 
while for further exercise will overtax your strength and produce harm 
rather than good. 



36 FACTS FOR RIGHT LIVING 

The distance walked should not be too far at first, but it should 
be gradually increased as the body accustoms itself to the exercise. A 
short brisk walk in the early morning is very refreshing and invigorat- 
ing. The afternoon walk may be longer but less brisk. A short walk in 
the evening after dinner will greatly aid digestion and dispel any drowsi- 
ness which this hearty meal may induce. A brisk walk before retiring 
will usually insure sound, dreamless sleep. 

Substantial, well fitting shoes and stockings should be worn while 
walking. Choose those shoes or slippers which have normal heels and 
which support the arches of the feet. Never walk for any distance in 
low heeled shoes or " sneaks," for you may produce falling of the 
arches, a foot trouble which is very painful and inconvenient. Rubber 
heels should be worn an all walking shoes, for they not only make walk- 
ing much easier and pleasanter, but they absorb much of the shock or 
jar incident to this exercise. 

Walking is a daily necessity and it should be regarded as a genuine 
pleasure. No matter where you live or what your occupation may be, 
whether you are young or old, male or female, rich or poor, you should 
cultivate the habit of daily walking and deep breathing. Never permit 
rain, snow or laziness to act as an excuse for postponing this important 
body duty. Use your lower limbs in accomplishing the purpose for 
which they were designed and Nature will repay you well for so doing. 
Walking and deep breathing are natural tonics which quickly relieve 
the sufferings of the mentally fatigued, and build up immense stores of 
nerve force and physical energy in the bodies of all who use them 
regularly. 

BATHING 

The bath is a daily necessity and should be a daily pleasure. Any 
bath, properly taken, is a fine tonic. First to the nerves, second to the 
lungs, heart and blood, and third to the muscles and digestive glands. 
A good bath is the best appetizer known ; it exhilarates, clears the brain 
and sends the blood tingling through the body. Cold water baths are 
excellent when taken properly, for the glow or warm reaction which 
follows them brings many benefits to the entire body. Few persons, 
however, can stand the sudden shock or chill which a cold plunge in- 
duces. Harm more often results than good from such bathing, and you 
must use cold water only after the body has been heated with warm. 
When bathing, always remember this rule : There is little or no danger 
in applying cold water to a warm skin but nothing but harm in applying 
cold water to a cold skin. 

To derive all of the benefits contained in a cold plunge without 
risking its dangers, you may take a cold splash or sponge bath. Only a 
basinful of water is required. Stand in a tub or large pan, plunge the 



FACTS FOR RIGHT LIVING 37 

hands into the basin and rapidly splash or pat the water over the body. 
Begin with the neck and arms and gradually extend the bath until the 
entire body has been covered. Then dry yourself by vigorous rubbing 
with a coarse towel until the skin is aglow with surface warmth. Most 
anyone can find benefits in such a splash bath if the room is warm. 
This form of bathing is very simple, convenient yet effective and you 
may take it in your room at any time. If there is no tub or pan handy, 
you may stand upon a bath towel and go over the body with a cloth or 
sponge. Salt water may be used beneficially in place of the fresh water. 
Sea or table salt may be used. Always bathe in a warm room wmen 
convenient but use no soap. Mild soap may be used on the hands, face 
and feet with cold water, but never on the body. 

The tub or shower bath is excellent if begun with warm water. 
Never jump into a tub of cold water or under a cold shower or needle. 
Let the water be quite warm in the beginning and gradually lower the 
temperature by adding cold water until the body feels cold. Do not 
wait until you begin to shiver, but at the first signs of chill step out of 
the bath and briskly rub the body with a flesh towel or brush until the 
blood returns to the surface. This method excludes all possibility of 
chill or shock and can do nothing but cleanse, strengthen and beautify. 
Any bath begun with warm water, finished with cold and followed by a 
vigorous " rub-down " w T ill create much health if practiced regularly. 
The stomach and bowel sufferer particularly requires such a bath daily 
and you should re-arrange your daily schedule so as to include this 
pleasant necessity. 

The proper time for such a bath is before breakfast. The sponge or 
splash bath requires so little time and is so convenient, that no one 
should deny himself the pleasures and benefits of it. Never bathe imme- 
diately after eating nor in the middle of the day. Early morning is the 
best time for the cold bath — bedtime for the hot bath. A hot bath at 
this time, without soap, once or twice a week is a beneficial procedure. It 
has the desirable effect of inducing sleep in those who are disposed to 
insomnia. Such a bath has a relaxing and soothing effect upon the 
muscles and nerves and should follow any great mental task, nerve 
strain or physical effort. 

An alcohol bath or rub is also very soothing and may be taken alone 
or following a hot bath to induce sound sleep. The Turkish or Russian 
hot bath is merely a harmful short cut to normal conditions practiced by 
the lazy and debauched. Sea or fresh water bathing has many whole- 
some benefits. Never go in when you do not feel like it — when you are 
not sure that you w T ill enjoy it, and remain no longer than ten or fifteen 
minutes. A quick plunge and good rub are sure to produce good — a 
long swim or prolonged " dip " are sure to produce weakness and harm. 



38 FACTS FOR RIGHT LIVING 

SLEEPING 

Seven or eight hours of refreshing, dreamless sleep is imperative 
for perfect health. The muscles, nerves and organs require rest and to 
provide it, Nature has supplied that mysterious forgetting which we 
call sleep. 

To insure sound sleep, you should obey certain simple rules. The 
organs should be relieved of their burdens; the mind should be un- 
occupied and the stomach empty or nearly so. Obey the diet rules and 
never eat before retiring. If you take a full dinner in the evening, you 
will not have honest appetite for more food before morning. A little 
light fruit may be eaten and you should drink a glass or two of un- 
sweetened water with lemon or orange juice. The kidneys, liver and 
blood require this liquid in performing their functions during sleep. 
It is best to allow from three to four hours to elapse from the time of 
eating to the time of retiring but water is needed at bedtime. 

Physical exertion and good circulation will usually induce sound 
sleep. Therefore, perform the exercises prescribed before retiring. Do 
all you can to keep warm in winter and cool in summer. Always sleep 
on the right side for this permits the organs to occupy more natural 
positions and to perform their natural functions. Never wear tight 
night clothing and provide plenty of fresh air in your sleeping room. 
Sleep out of doors if possible but keep windows open at all events. Do 
not be afraid of cold or moist air. Fresh air in abundance, winter and 
summer, will prevent colds, improve the circulation and promote lung 
and blood health. Keep the body warm and there will be no danger 
from zero weather. Cold air is a tonic and a catarrh preventive and 
you should get as much of it as possible. 

If you suffer from insomnia or nervous sleeplessness, then you 
should allow yourself to become physically fatigued before retiring. 
Take a long walk and practice the deep breathing exercise. Run a little 
and go where you are most apt to enjoy your surroundings. After you 
return home, go through the bowel exercises and then take a quick hot 
bath. Follow this wdth an alcohol rub and you will sleep like a baby 
and you will feel refreshed and strong in the morning. 



" Drugs and chemicals that work while you sleep are 
a little later going to prevent your working when awake." 

— Elbert Hubbard 



FACTS FOR RIGHT LIVING 39 

EXERCISE 

Bodily exercise is absolutely necessary for the maintenance of 
perfect health. The human machine is so complex, and the various 
parts so nicely adapted to each other, that the disturbance of one causes 
all to suffer. There are over four hundred muscles in the human body, 
each with a special function to perform, and the failure of one of these 
to do its work naturally and easily disrupts the whole organism of life. 
Nature placed each of these muscles in your keeping for a definite pur- 
pose and she expects you to watch over and protect them. 

Strengthening the limbs and other surface muscles is not the only 
object of exercise, for it has a most beneficial influence upon the organs 
of respiration, circulation and digestion. There are two widely different 
styles of exercise; one designed for surface development and the other 
for inner strength or vitality. Of the two, the latter is by far the most 
essential, for organic or inner strength means life. The exercises which 
follow have all been designed to produce inner development. They are 
stomach and bowel exercises with enough other work included to give a 
nice balance to the entire organic structure. 

These exercises definitely reach the vital organs far more effectively 
than the human hand could ever do with medicine. If you would 
possess perfect digestive strength and vibrant health with a feeling of 
cleanliness of all the inner organs, you must put this proper exercise 
into your daily program. The inner parts produce waste which must 
be freely eliminated just as dust and dirt are removed from the surface 
of the body. Daily exercise, of proper kind and in proper amount, 
will produce this inner cleanliness and help build up a strong and 
active body. 

Exercise alone can not develop strength unless the materials of 
repair are properly introduced into the body. Therefore these move- 
ments must be practiced in conjunction with the diet rules which have 
preceded. You will have no difficulty in doing this for the work of this 
treatment has been arranged in the simplest form possible so that no one 
can offer good excuses for not complying with these simple rules. The 
exercises are mere movements which require but little time and less 
exertion and you will have no difficulty in performing them twice a day. 
You should spend at least ten minutes with them every morning before 
your bath and every evening before retiring. Your bowel muscles are 
weak and inactive and unless you exercise as prescribed, you can not 
expect to remove this inactivity. Your cure is now depending upon 
you. No hardships have been imposed; it is simply a question of your 
intelligence applied to the instructions which will quickly cure you. 
The instructions are before you; all you have to do is supply the neces- 



40 FACTS FOR RIGHT LIVING 

sary time for complying with these requests and the will power to per- 
form the work suggested to you. 

When exercising, never wear tight clothing. You should wear the 
night clothing you sleep in or nothing at all. Have plenty of fresh air 
in the room in which you are exercising for the exertion will induce 
deep breathing and create a demand for more oxygen. Fresh air and 
sunlight are great health helps and they should be provided during the 
work of exercising when possible. Perform each movement deliberately 
and perfectly, keeping the mind firmly fixed on what you are doing and 
on what you hope to accomplish. Always count as you perform the 
different movements and where possible, exercise before a mirror. This 
keeps your mind strictly on your work and you derive two-fold benefits. 
Improvement comes first as an impulse from the mind, and if you create 
that impulse at the same moment you perform the act, the direct benefits 
will be quicker and more thorough. 

No two strengths are of the same degree so I can not tell you definitely 
just how often to perform any one movement. Spend ten minutes 
every morning and evening and more if possible. Perform each move- 
ment until fatigue begins ; then stop and rest a little before proceeding 
to the next movement. Each movement will bring new sets of muscles 
into action, so but little rest will be demanded. This rule should govern 
all forms of exercise or " play." Never exercise after you begin to feel 
the first signs of fatigue. With the following movements, you should 
perform each one until fatigue tells you to stop. 



FACTS FOR RIGHT LIVING 



41 



ILLUSTRA T IONS 



SHOWING 



r E N 



DIFFERENT 



EXERCISE 



M O V E M E N T S 



42 



FACTS FOR RIGHT LIVING 




FACTS FOR RIGHT LIVING 43 



FIRST MOVEMENT 

Stand erect with toes out and heels together. 
Balance the weight of the body on the balls of the 
feet and extend the arms full length straight 
ahead, allowing the fingers to touch. Bring the 
arms back horizontally as far as they will go and 
at the same time deeply inhale and assume a tip- 
toe position as shown in the illustration opposite, 
Then return the arms to the first position, slowly 
exhaling all the time until the fingers are again 
touching, and the heels are upon the floor. Repeat 
this entire operation ten or fifteen times or until 
you begin to tire. 

This movement and those which follow are all 
very simple and easily mastered. If you will 
study the illustration while reading the description 
of the exercise, it will require but little practice 
to perform perfectly each of the exercises included 
in this treatment. 



44 



FACTS FOR RIGHT LIVING 



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FACTS FOR RIGHT LIVING 45 



SECOND MOVEMENT 

Bod3 T erect as before, weight on balls of feet ; 
hands, palms in, at your sides. Keeping the arms 
perfectly straight, bring them slowly over the head 
until the palms are touching, and deeply inhale at 
the same time. Then, while exhaling, drop the 
arms to the sides again and assume the original 
position. Repeat this entire movement ten or 
more times or until you feel strain or fatigue. 



46 



FACTS FOR RIGHT LIVING 




FACTS FOR RIGHT LIVING 



47 



THIRD MOVEMENT 

Same body position with hands on hips or abdo- 
men. Then bend the body backward and forward 
as far as possible. Continue this movement ac- 
tively twenty or thirty times or until you begin to 
feel the strain. 

When I say " as far as possible," I mean nat- 
ural, unstraining effort. Never force a movement 
but use a little common sense. 



48 



FACTS FOR RIGHT LIVING 




FACTS FOR RIGHT LIVING 



49 



FOURTH MOVEMENT 

Same body position with heels together and 
weight on balls of feet. Without moving the feet, 
twist the body completely around ; first to the right 
and then to the left. Incline the body slightly for- 
ward and extend the arms so that you can swing 
them back and forth with a strong scythe-like 
movement. Put a little force into the arm motion 
and twist the body around until the upper part is 
facing backward as far as possible. Continue this 
movement actively fifteen or twenty times or until 
you feel fatigue or dizziness. 



50 



FACTS FOR RIGHT LIVING 




FACTS FOR RIGHT LIVING 51 



FIFTH MOVEMENT 

Same body position with arms at sides. While 
inhaling, raise the arms and extend them over the 
head and as far back as they will go. Then, while 
exhaling, bend the body forward and at the same 
time, permit the arms to drop quickly and carry 
them back and up as far as possible. The illus- 
tration shows this last position. Continue the en- 
tire movement for fifteen or twenty times or until 
you begin to feel the strain. 



52 



FACTS FOR RIGHT LIVING 




FACTS FOR RIGHT LIVING 53 



SIXTH MOVEMENT 

Same body position with hands at sides. Bend 
the body towards the right as far as possible and 
at the same time extend the left arm to a vertical 
position over head. Then bend towards the left 
as far as possible and as yon do so, permit the left 
arm to drop to the side and raise the right arm 
over the head. Keep bending from side to side, 
alternately raising and lowering the arms. Keep 
the back-bone straight and continue the exercise 
until you begin to tire. 



54 



FACTS FOR RIGHT LIVING 




FACTS FOR RIGHT LIVING 55 



SEVENTH MOVEMENT 

Same body position with arms at sides. While 
inhaling, raise the arms over the head and as far 
back as possible. Then while exhaling, lower the 
arms quickly and bend the body at the hips so as to 
touch the toes with the fingers. Repeat this move- 
ment ten or fifteen times or until you feel fatigue. 

Later on, you should touch the palms of the 
hands to the floor, bending the knees as much as 
necessary to perform this movement. 



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FACTS FOR RIGHT LIVING 




FACTS FOR RIGHT LIVING 57 



EIGHTH MOVEMENT 
Same body position with hands on hips. Ex- 
tend the abdomen forward by bending the body- 
backward as far as possible. Then, without mov- 
ing the feet, completely rotate the abdomen by 
twisting the body from right to left, backward and 
forward. Move your hips in a circle and allow 
your body to bend forward and backward and 
from side to side so as to produce the widest circle 
of movement possible. Continue to twist the ab- 
domen around and around ten or fifteen times or 
until vou begin to tire. 



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FACTS FOR RIGHT LIVING 




FACTS FOR RIGHT LIVING 59 



NINTH MOVEMENT 

Spread the feet far apart and bend over so as 
to touch the toes of the right foot with the fingers 
of both hands. Then raise the body and move it 
to the left until the fingers of both hands are 
touching the toes of the left foot. The head and 
hands should describe semi-circles in order to per- 
form this movement correctly. Continue this ex- 
ercise back and forth fifteen or twenty times or 
until strain is noticed. 



60 



FACTS FOR RIGHT LIVING 




FACTS FOR RIGHT LIVING 61 



TENTH MOVEMENT 

Tiptoe position with arms outstretched. With- 
out moving from your tracks, go through the busi- 
ness of running by shifting the weight of the body 
from one foot to the other with sort of a jumping 
movement. Keep running about ten seconds or 
until you begin to tire. 

If this position produces strains, you may place 
the hands on the hips or extend them behind. All 
the movements should be performed in the order 
in which they are here given and you should have 
little difficulty in performing all of them regularly 
and correctly. After a little practice, you will 
have memorized all of the movements and you will 
then find that ten minutes will be plenty for the 
performance of them all. 

These movements are scientifically calculated to 
revive activity in the stomach and bowel muscles 
and if you desire complete bowel health, you must 
perform the work suggested here. Exercise is a 
very important detail in your cure and you must 
perform the work conscientiously and do all of the 
other things which I am about to sum up for you 
in the next and final chapter. 



62 FACTS FOB RIGHT LIVING 

SYNOPSIS 

In order to avoid any possible mistakes and to show von what a 
simple thing it is to follow the preceding instructions, I Avill now sum 
up the work for you and show you exactly what to do ; when and how 
to do it. I will make a twenty-four hour schedule for you and plan a 
day perfectly spent. I expect you to follow this schedule closely for a 
few weeks or until your bowels return to a normal condition of health. 
After that you may become a little less careful but if you wish to retain 
possession of the health so found, you must never deviate very far from 
the path which I am about to lay out for you. 

Before arising in the morning, massage the abdomen for five 
minutes in the manner prescribed. Then, after arising, drink a glass or 
two of hot salt water in which a tablespoonful of corn meal has been 
stirred. Use about one-third of a teaspoonful of table salt and a heap- 
ing tablespoonful of corn meal to one tumblerful of hot water. Allow 
the meal to soak up for a minute or two before drinking. Then stir 
quickly and drink a swallow or two. Then stir again and drink, and so 
on until the glass is empty. A little cold water may be used to stir up 
the last of the meal. • 

After this morning drink, you should begin to exercise with the 
different movements and continue the work for ten or more minutes. 
After exercising as prescribed, you should bathe yourself in either of 
the ways suggested and follow the bath with a vigorous rub down. 
Then leisurely dress and go to breakfast. Arrange this work so that at 
least half an hour will elapse between the taking of the morning drink 
and breakfast. If you generally go to your breakfast without much 
appetite, the preceding actions will create a very wholesome one and 
you will greatly enjoy this very important meal. Obey the diet rules 
which cover the foods usually taken at this time and provide fruits, 
cereals with cream and wheat bran, bran and other approved breads, 
eggs or any other breakfast foods which you honestly desire and which 
I prescribe. 

After breakfast, at the time you wish your bowels to move daily, 
go to stool and practice the bowel training rules. Then walk to work or 
at least part way, and perform the deep breathing exercise. These 
simple rules, if followed closely, will create a splendid condition of 
energy and efficiency and you will reach your place of business feeling 
fine and eager for the work which lies before you. 

At noon, go easy with the food, for the body will require but little 
at this time if you have breakfasted sufficiently. Choose some light, 
easily digested food and eat sparingly of it. Then take a short rest and 
a pleasant walk while deeply breathing and you will be in fine fettle for 
the labors of the afternoon. Drink plenty of water and allow it to take 



FACTS FOR RIGHT LIVING 63 

the place of the harmful mid-afternoon lunch. After work, you may 
ride or walk home, whichever you prefer. 

Take your full meal or dinner in the evening and obey the diet 
rules which I have already fully described. Eat nothing which has 
been fried or overcooked and avoid those foods which abound in starch,* 
sugar and fat or am r other food which you know will not agree with 
you. Much of the sugar, starch and fat is digested in the intestines and 
persons therefore suffer from intestinal indigestion but never suspect it 
since the stomach appears to be acting perfectly. Constipation is the 
result of indigestion, especially intestinal indigestion, and for that 
reason you are asked to give up the sugars, starches and fats. Eat 
slowly and obey the demands of the appetite, not of the palate. Be 
careful not to overeat, since too much food is worse than none at all 
and it is bound to clog and ferment in the intestines and bowels. 

After dinner, provide some wholesome entertainment and try to 
take a pleasant walk. Relax the mind and forget the cares of business 
by occupying yourself with interesting and pleasurable pursuits. Ar- 
range your evening schedule so as to provide seven or eight hours of 
sound sleep. Before retiring, go through the exercises again. Then 
take a tumblerful of water to which a tablespoonful of lemon or orange 
juice has been added and go to bed. Massage the abdomen for five 
minutes or until sleep claims you and a day well spent has ended. 

The above program includes practically everything necessary. It 
is so simple and natural and easy that you may be deceived by it. Still, 
if you will perform every act faithfully for a few days, the vast im- 
provement in your health will shout aloud the merits of this delightful 
treatment. To derive all of these benefits, you require simply regu- 
larity, faith and faithfulness. Arise, eat, go to stool, walk, breathe, 
play, exercise and sleep according to some convenient, regular program 
and you will soon learn the joys of perfect health. Have faith in this 
treatment and practice each demand faithfully and your bowels will 
not only be regular and strong, but every other organic function will 
improve and you will feel benefited in a great many other ways. 

Be careful, at least in the beginning of this treatment, to do every- 
thing suggested. After the bowels have moved naturally just once, the 
rest will be easy. When the bowels move of their own will, that indi- 
cates that the causes of Constipation have been removed, and you must 
strive faithfully to secure that first natural movement. The above in- 
structions, if carefully followed, will invariably produce natural bowel 
strength and they usually induce natural bowel action the very day the 
treatment is begun. After that, a permanent cure is simply a matter 
of a few weeks. Obedience to instructions, after the first natural bowel 
movement, will produce daily regularity and the bowels will rapidly 
become strong and healthy. Diet at this time is very important because 



I 14 « 



64 FACTS FOR RIGHT LIVING 

one ill-chosen dish or meal will undo the patient work of weeks. Yon 
must bear that in mind and obey the diet rules closely so as to prevent 
all danger of indigestion and food clogging in the bowels. 

Before beginning this treatment, you should have everything neces- 
sary in readiness. You should first train your will to obey these de- 
mands and to sanction right living. Build up your faith and be faith- 
ful to the instructions before you. Provide yourself with the breads 
and other foods needed. Have wheat bran, corn meal, lemons, etc., at 
hand always. Learn the correct performance of all of the exercises and 
do the other things needed to equip yourself for the work demanded of 
you. When all is ready you will be well armed for the attack against 
constipation and I promise that the victory will be an easy one. If you 
will do what I have told you to do, you will find that curing Constipation 
is not a task at all, but a genuine pleasure. 

Obey the natural laws mentioned, exercise as prescribed morning 
and evening, pattern after the twenty-four hour schedule which I have 
given you, and you will soon be greatly improved. Be true to yourself 
and to this treatment, and I can predict an early acquisition of all you 
have hoped for and more. I have offered you this treatment as one 
friend offers a kindness to another and I expect you to accept these 
instructions and to profit from them. Being true to my treatment is 
being true to me and to yourself. If you will do that conscientiously, 
you will never regret the slight effort and you will have found that, 
by showing you the right road to health, I have proven my claim of 
being 

Sincerely your friend, 

The Author. 



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